Preparation! Key To Success!

Getting ready for a busy weekend? I know I am! I’m busy from morning til night with a yoga course! How am I getting ready? Preparing my food in advance! Save yourself some money and get in the same habit! I put my timer on and prepared food for most of 2 days. Here is a lot of what I prepped, with an actual picture! All in under 30 minutes I am set for the weekend! Shakes for breakfast made with frozen berries, Isagenix Isalean and almond milk, 2 types of sandwiches, egg and turkey and goat’s feta with spicy hummus on sourdough/oat bread will be lunch, celery and nut butter or hummus and fruit for snacks and pure clean water for hydration! Preparation is so key in succeeding with good nutrition. It also saves you countless dollars by reducing eating out several times over the weekend! Most likely you will also eat much more nutritious foods!
Take the time to prep some food for your busy weekend and watch your wallet grow and your waistline shrink!
Until next time…..
Keep it real healthy!

To Celebrate Chinese New Year Why Not Enjoy Some Ramen Noodles Post Workout!

With Chinese New Year among us I thought it would be fitting to write a post about Ramen Noodles!

Spidertech Professional Men’s Cycling Team’s own Lucas Euser swears by Ramen noodle soup as great post workout recovery meal!

Ramen is of Chinese Origin. It is not totally clear when Ramen was introduced into Japan however Ramen is a very popular noodle dish in Japan as well.  Most of us have our memory of Ramen from University and College days of eating instant Mr.Noodles in the Styrofoam container that we could purchase for only 99cents! A college student’s perfect meal! Along with grilled cheese sandwiches and craft dinner of course! But real authentic Ramen noodle dishes are far superior in taste than any instant noodle from the corner store!

Ramen can be described by it’s two main ingredients, noodles and broth. The noodles are made from wheat flour, salt, water and kansui, which is essentially a type of alkalized mineral water usually containing sodium and potassium carbonate. Making the noodles with this water gives the noodles their yellow color and firm texture. Some people will substitute eggs for Kansui. If neither egg or kansui are used the noodles are then used for Yokisoba, or “fried noodles”.  It is prepared by stir frying ramen-style noodles with bite-sized pork, vegetables (usually cabbage, onions or carrots) and flavoured with yakisoba sauce, salt and pepper. It is served with a multitude of garnishes, such as aonori (seaweed powder), beni shoga (shredded pickled ginger), katsobushi (fish flakes), and mayonnaise.

The taste of Ramen usually depends on the soup.  Making a good soup requires good skills! In fact Ramen Chefs go through extensive training and each Ramen shop has it’s own way to make Ramen.  Chicken bone, pork bone, dried sardines (niboshi), and/or kombu are used to make soup stock. Vegetables, such as ginger, negi onion, garlic, or/and mushrooms are also added. Categorized by soup flavors, there are mainly four kinds of ramen: shio ramen (salt flavored soup), shoyu ramen (soy sauce flavored soup), tonkotsu ramen (pork bone based creamy soup), miso ramen (miso flavored soup).

Ramen is high in carbohydrates and post workout would make a great meal due to the high sodium in the broth and the high glycemic carbohydrates. The noodles themselves do not contain a lot of sodium so I would surely have them in a broth! Choose a dish with a bit of protein and celebrate the Chinese New Year with a local dish! Look up an authentic Chinese or Japanese restaurant in your area and enjoy the taste of this traditional meal while replenishing your glycogen and sodium losses after a hard day of training!

Until next time..keep it healthy and keep it real!

Post Ride Tapioca Treat…SIMPLE and CHEAP…and who doesn’t like PUDDING!

A few weeks back I found myself staring at my cupboards and at a box of Minute Tapioca.  I’m not sure when it got there..or how, but for some reason I had not noticed it before. I can’t remember the last time I ate Tapioca? I thought to myself… what IS Tapioca? Curious minds need to know. It’s both a blessing and a curse my curiosity…but I was curious and here is what I found out!

Tapioca to many is that pudding that their parents tried to convince them to eat as a child!  They tried to tell us kids it was a “legitimate dessert”..yet all of us kids could see that we  were clearly staring at some type of tiny eggs or eyeballs! Even worse our parents were ACTUALLY trying to hide them in a PUDDING form? How could they!  That is the PEARL Tapioca that we are all accustomed to..and maybe our parents WERE onto something!  

Tapioca is a root starch derived from the Cassava or Yuca plant. It is often used to thicken things, however it also makes a great pudding! The cassava plant is native to South America and the West Indies, where its thick, fibrous roots are used in a variety of forms: bread flour, laundry starch, an alcoholic brew, and of course, tapioca pudding. Tapioca is GLUTEN FREE.

As I stared at the little box, realizing this is a rather inexpensive food to buy…I thought to myself…this could make a good post ride recovery snack! And suddenly whatever I HAD planned that evening (OK likely it was not some massive house party or social extravaganza! I may have planned to do yoga or work or read lol) was gone out the window and I spent the next few hours making TAPIOCA PUDDINGS! And yes..I ate WAY too much of it in the next 24hrs…(the next post may be on the side effects of eating 8 servings of tapioca pudding in 24 hours!?).

In the end I was really impressed with how simple this is to make, how good it tasted (unlike my childhood offense palate clearly was not mature enough yet!) And how with a few adjustments you can make the ratios perfect for a post workout pudding to hold you over to your next meal. it is, SIMPLE…CHEAP…TAPIOCA PUDDING!

Recipe – Gluten free, dairy free

30grams of Minute Tapioca

a pinch of salt

3 cups of unsweetened soy milk or skim milk or rice milk (least protein in rice milk)

3tbsp of either maple syrup, agave nectar or organic cane sugar

1tbsp ground cinnamon

1 egg

2 egg whites

1tsp vanilla or maple extract (optional)

1 cup strawberries (Or other fruit, to be added on top once cooled, or turned in if you prefer. Apricots turned in are good).

In a large saucepan whisk together Minute Tapioca, salt, milk and egg. Let stand 5 minutes. Slowly bring to a boil whisking in the process until mixture comes to a full boil. Remove from heat and stir in vanilla extract if using it. Let cool 20 minutes, stir once or twice in that time. Spoon into serving dishes and either eat warm or cool in the fridge. Once in dishes top with berries OR you can stir them into the mix and then let cool in the fridge if you prefer to eat it cold. Double or triple the recipe if you have a big training weekend with teammates, make it last!

I covered mine with saran wrap once they were cool. This would keep for 3,4,5 days in the fridge. This recipe is 830 calories and splits well into 3 servings with the breakdown like so:


55gr carbohydrates

6gr protein

4gr fat

You see..our parents did know something! Try it out and see what you think! The price is right..the recovery is right! Have your pudding within 30-60minutes of completing training. You can increase your serving size for your recovery pudding.  Then in the next hour have a complete meal.

FOR A TWIST! Try adding cocoa or your favorite dried fruit to the pudding! You could even try chocolate soy or rice milk! Enjoy!

From Your Pudding Princess at NSAG!

Dairy Free, Vegetarian Lentil Walnut Burgers with Steamed Broccoli and Tahini Sauce – A Good Source of Iron and Calcium

Last week I had posted for requests for recipes and Jill Wiest requested a dairy free, vegetarian based recipe with high iron and calcium. Here is your recipe Jill! Let me know what you think! It’s a delicious one! I made it this week!

Lentil Walnut Burger:

4 1/2 cups of drained lentils

1 cup walnuts, chopped

2 eggs (You can substitute the eggs in this recipe with “flax eggs” which are a mix of 6 tbsp ground flax to 2 tbsp boiling water)

1 1/2 tsp oregano

2tsp cumin

2tsp mustard

12 cloves garlic, minced

1 1/2 cup onion, diced

1 cup wheat germ (binder)

3/4 cup rice or soy milk

2tbsp olive oil


Mix ingredients and form into patties. In a pan use a bit of olive oil to coat and cook each patty for 3-4minutes per side. Serve on a bun with fresh tomatoes, lettuce, and your choice of garnish!

Side- Steamed Broccoli with Tahini Sauce on top

Tahini Sauce:

1 cup sesame paste (tahini) – preferably whole sesame
1 cup water
juice from 1 small lemon
1-2 cloves garlic
10 cilantro stalks
¼ cup olive oil
2 tsp paprika
salt to taste

2 cups of steamed broccoli, drizzle tahini sauce on top to your liking.

Blend all ingredients together in a food processor. The consistency of tahini sauce can range from very thin and watery to quite thick. Adjust the amount of water to reach the desired texture.

This recipe is delicious and offers you non dairy and non meat options for iron and calcium as well as many other great nutrients! It’s also pretty simple to make! Enjoy!

And remember, you are what you eat! 🙂